Mhando idzi dzemichero dzinokupfumisa nemabhenefiti ayo

Mhando idzi dzemichero dzinokupfumisa nemabhenefiti ayo

Chiverengero chevanachiremba uye nyanzvi dzekudya zvinokurudzira zvinotevera semichero inobatsira zvakanyanya kune hutano, mune ese mavara echisikigo:

1. Avocado

"Kukurumbira kweavocados kunoramba kuchikura, uye vanogona kuonekwa muzvinhu zvose kubva kune smoothies kusvika kune akaomeswa avocados," anodaro Dr. Amy Gorin, achikurudzira kudya kwemwoyo-hutano nekuda kwehuwandu hwe potassium, iyo inogona kubatsira kuderedza migumisiro ye sodium.

Kana ari iye, nyanzvi yezvokudya Mackenzie Burgess akati makotapeya, “kunze kwokuva anonaka, akazara nemafuta ane utano, faibha, uye ma<em>antioxidants, uye anogona kubatsira kutsigira mwoyo une utano negadziriro inodzivirira zvirwere.”

2. Blueberries

Kudya mabharubheri kunoita kuti pave nechikafu chine utano.” “Mukombe mumwe chete weblueberries unopa magiramu mana efiber inobatsira, pamwe chete nezvinovaka muviri zvakakosha sevhitamini C neK uye manganese, pamwe neanthocyanins, inova rudzi rwefitonutrient,” anodaro Burgess.

3. Apple

Maapuro akapfuma mufiber uye anobatsira polyphenols, ayo tsvakiridzo inoratidza kuti inogona kubatsira kuderedza cholesterol uye kutsigira hutano hwemoyo, pamwe nekuwedzera kudya kunovaka senge omega-3s uye choline inotsigira hutano hwehuropi.

4. Zvibereko zvitsvuku

Neurologist Dr. Briana Gowan anodana raspberries chibereko chakanakisisa cheganda rine utano uye mahomoni, achiti "azere nevhitamini C, uye anogona kubatsira kutsigira kugadzirwa kwecollagen, kudzivirira pakukwegura kweganda nekudzima mahara radicals uye kumisa oxidative kusagadzikana uye kukanganisa."

5. Banana

Mabhanana michero inowedzera zvakakwana shuga yeropa, sezvo iri yakakwirira mumakhahydrates, ichipa chitubu chinokurumidza chesimba. Mabhanana zvakare akapfuma mu potassium, iyo yakakosha kune zvese hutano hwemoyo uye alkalizing muviri.

6. Lemon

Kunwa muto wemonamu uye peel inokurudzirwa naDr. Guan kuti vabatsirwe zvizere kubva kune yakanakisa sarudzo ye "kusimudzira hutano uye kusadzivirirwa," achicherekedza kuti vhitamini C-yakapfuma muto wemononi haizokanganisa shuga yako yeropa. Lemon inozivikanwa semuchero weantiseptic, inoderedza kuzvimba uye inopa mabhenefiti akawanda, kusanganisira kukurudzira kugaya.

7. Watermelon

Watermelon ine mavhitamini akasiyana-siyana, pamwe chete necarotenoids nelycopene, zvinoumba zvakanakira utano hwemaziso nemwoyo uye kudzivirira kenza.”

8. Mazuva

Mazuva anouya sechikafu chekudya kweMedithera, sezvo akapfuma mufiber uye anokubatsira kuti unzwe wakaguta kwenguva yakareba, mukuwedzera kune izvo zvirimo zve potassium, calcium, magnesium, selenium uye mamwe mamineral.

9. Strawberry

Dr. Casey Barnes, chiremba wepacreatologist anoti, “Mastrawberries ane vhitamini C, anopa mamwe mavhitamini nemamineral akawanda, uye anogona kutobatsira kudzora shuga iri muropa,” anodaro Dr. Casey Barnes, anodzidza nezvepancreatologist. Vanopa hutano hukuru hwemacalorie mashoma. ”

10. Cherry

Cherries ndeimwe yemichero ine utano, Dr. Barnes anoti, nokuti yakazara ne antioxidants uye anti-inflammatory compounds. Iinewo faibha yakanaka, potassium, uye vhitamini C uye D. Ine mamwe mavhitamini nemamineral zvakare.

11. Pineapple

Pineapple ine vhitamini C yakawanda uye manganese, uye inewo vhitamini B6, mhangura, thiamin, folate uye potassium, ine chikamu chakaderera chemafuta.

12. Blackberries

Vanamazvikokota vanokurudzira kudya mablackberries nguva dzose, sezvo vachipa muviri huwandu hwakawanda hweanthocyanins, antioxidant compound, pamwe nehuwandu hwevhitamini C, K, manganese, uye fiber.

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